Naukasana (Boat Pose) meaning, steps, precautions and benefits

Share

Naukasana or Navasana widely known as Boat Pose is an excellent pose to strengthen the core. The Sanskrit name Naukasana is derived from two words, the first Nauka which means boat and the second Asana which means posture. In this asana, the whole body seems to be in the shape of a boat and is entirely balanced upon the buttocks. It gives an intense stretch to the abdomen and it strengthens the back and the abdominal muscles. There are several other benefits of Naukasana, but first let’s begin by knowing the steps to practice Naukasana.

To avoid the formation of any kind of injury and to attain the maximum benefits; it is very important to know the right alignment of the body in an asana. Here are the steps to practice Naukasanacorrectly:

Lie flat on the back keeping legs together and arms by the side of the body.

Take a deep breath and hold it in while raising head, shoulders, arms, trunk and legs simultaneously from the ground.

Keep the arms in line with the toes and at the same level of toes. Keep the arms straight with the palms down. Look towards the toes.

Remain stable in the position while holding the breath for a minimum of 5 seconds or more, if possible.

Return to the ground slowly as you exhale.

Relax the whole body and take 3-5 long and deep breaths.

Practice 3 times. It is advised to relax in Shavasana (Corpse Pose) after practicing Boat pose as it helps in relaxing the abdominal muscles.

Precautions for Naukasana (Boat Pose)

The precautions for Naukasana to be kept in mind for a safer practice are given below:

Avoid straining the body beyond the limits as it may cause back pain or injury.

Avoid practicing this asana during periods or at least during the first two days of every month’s menstrual cycle.

People suffering from any of this condition should avoid practicing this asana: High or low blood pressure, ulcer, joint pain, migraine, insomnia, heart disease, asthma or spinal disorders.

Benefits of Naukasana (Boat Pose)

The health benefits of Naukasana which one would experience gradually with regular practice are as follows :